Feta Cheese vs. Crab Meat
Nutrition comparison of Feta Cheese and Crab Meat
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
feta cheese
versus
crab meat
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in feta cheese and crab meat:
- Both crab meat and feta cheese are high in calcium and protein.
- Crab meat is a great source of potassium.
- Feta cheese has more thiamin, riboflavin and Vitamin B6, however, crab meat contains more niacin.
- Feta cheese is a great source of Vitamin A.
USDA sources for nutritional information: Feta Cheese (Cheese, feta) and Crab Meat (Crustaceans, crab, blue, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Feta cheese is high in calories and crab meat has 69% less calories than feta cheese - crab meat has 83 calories per 100 grams and feta cheese has 265 calories.
For macronutrient ratios, feta cheese is much lighter in protein, heavier in carbs and much heavier in fat compared to crab meat per calorie. Feta cheese has a macronutrient ratio of 21:6:73 and for crab meat, 92:0:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Feta Cheese | Crab Meat | |
|---|---|---|
| Protein | 21% | 92% |
| Carbohydrates | 6% | ~ |
| Fat | 73% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Both feta cheese and crab meat are low in carbohydrates - feta cheese has 3.9g of total carbs per 100 grams and crab meat does not contain significant amounts.
Protein
protein
Both crab meat and feta cheese are high in protein. Crab meat has 26% more protein than feta cheese - crab meat has 17.9g of protein per 100 grams and feta cheese has 14.2g of protein.
Fat
saturated fat
Feta cheese is high in saturated fat and crab meat has 98% less saturated fat than feta cheese - crab meat has 0.2g of saturated fat per 100 grams and feta cheese has 13.3g of saturated fat.
trans fat
Both crab meat and feta cheese are low in trans fat - crab meat has 0.01g of trans fat per 100 grams and feta cheese does not contain significant amounts.
cholesterol
Crab meat and feta cheese contain similar amounts of cholesterol - crab meat has 97mg of cholesterol per 100 grams and feta cheese has 89mg of cholesterol.
Vitamins
Vitamin C
Crab meat has more Vitamin C than feta cheese - crab meat has 3.3mg of Vitamin C per 100 grams and feta cheese does not contain significant amounts.
Vitamin A
Feta cheese is a great source of Vitamin A and it has 124 times more Vitamin A than crab meat - crab meat has 1ug of Vitamin A per 100 grams and feta cheese has 125ug of Vitamin A.
Vitamin D
Feta cheese has more Vitamin D than crab meat - feta cheese has 16iu of Vitamin D per 100 grams and crab meat does not contain significant amounts.
Vitamin E
Crab meat has 922% more Vitamin E than feta cheese - crab meat has 1.8mg of Vitamin E per 100 grams and feta cheese has 0.18mg of Vitamin E.
Vitamin K
Crab meat and feta cheese contain similar amounts of Vitamin K - crab meat has 0.3ug of Vitamin K per 100 grams and feta cheese has 1.8ug of Vitamin K.
The B Vitamins
Feta cheese has more thiamin, riboflavin and Vitamin B6, however, crab meat contains more niacin. Both feta cheese and crab meat contain significant amounts of pantothenic acid, folate and Vitamin B12.
| Feta Cheese | Crab Meat | |
|---|---|---|
| Thiamin | 0.154 MG | 0.023 MG |
| Riboflavin | 0.844 MG | 0.093 MG |
| Niacin | 0.991 MG | 2.747 MG |
| Pantothenic acid | 0.967 MG | 0.997 MG |
| Vitamin B6 | 0.424 MG | 0.156 MG |
| Folate | 32 UG | 51 UG |
| Vitamin B12 | 1.69 UG | 3.33 UG |
Minerals
calcium
Both crab meat and feta cheese are high in calcium. Feta cheese has 442% more calcium than crab meat - crab meat has 91mg of calcium per 100 grams and feta cheese has 493mg of calcium.
iron
Crab meat and feta cheese contain similar amounts of iron - crab meat has 0.5mg of iron per 100 grams and feta cheese has 0.65mg of iron.
potassium
Crab meat is a great source of potassium and it has 318% more potassium than feta cheese - crab meat has 259mg of potassium per 100 grams and feta cheese has 62mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, feta cheese has more alpha linoleic acid (ALA) than crab meat per 100 grams, however, crab meat contains more dha and epa than feta cheese per 100 grams.
| Feta Cheese | Crab Meat | |
|---|---|---|
| alpha linoleic acid | 0.265 G | 0.009 G |
| DHA | ~ | 0.067 G |
| EPA | ~ | 0.101 G |
| DPA | ~ | 0.009 G |
| Total | 0.265 G | 0.186 G |
omega 6s
Comparing omega-6 fatty acids, feta cheese has more linoleic acid than crab meat per 100 grams.
| Feta Cheese | Crab Meat | |
|---|---|---|
| linoleic acid | 0.326 G | 0.02 G |
| other omega 6 | ~ | 0.005 G |
| Total | 0.326 G | 0.025 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Feta Cheese (Cheese, feta) and Crab Meat (Crustaceans, crab, blue, canned) .
Feta Cheese g
()
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Daily Values (%) |
Crab Meat g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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| MG % |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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IU % | |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does crab meat or feta cheese contain more calories in 100 grams?Feta cheese is high in calories and crab meat has 70% less calories than feta cheese - crab meat has 83 calories in 100g and feta cheese has 265 calories.
Is crab meat or feta cheese better for protein?
Both crab meat and feta cheese are high in protein. Crab meat has 30% more protein than feta cheese - crab meat has 17.9g of protein per 100 grams and feta cheese has 14.2g of protein.
Does crab meat or feta cheese contain more calcium?
Both crab meat and feta cheese are high in calcium. Feta cheese has 440% more calcium than crab meat - crab meat has 91mg of calcium in 100 grams and feta cheese has 493mg of calcium.